Meatless Monday

It's another Meatless Monday. Here are today's six vegetarian recipes, including Roasted Stuffed Portobello Mushrooms with Spinach-Cilantro Pesto and Spicy Greens. Enjoy!

COFFEE CUP MUFFINS

This is from Diabetes Self Management.

To view this online, click here.

Yield: 2 servings. Serving size: 1 muffin.

Ingredients

1/2 cup plus 2 tablespoons all-purpose flour

1/4 cup plus 2 tablespoons sugar substitute*

1/2 teaspoon baking powder

1/2 teaspoon ground cinnamon

1/4 teaspoon baking soda

1/2 cup cholesterol-free egg substitute

2 tablespoons unsweetened applesauce

1 tablespoon canola oil

1/2 teaspoon vanilla

1 cup shredded carrots

2 tablespoons raisins

Directions

Preheat oven to 400°F. Lightly spray 2 (8-ounce) ovenproof coffee cups with nonstick cooking spray; set aside.

Combine flour, sugar substitute, baking powder, cinnamon, and baking soda in medium bowl.

Whisk together egg substitute, applesauce, oil, and vanilla in another medium bowl about 1 minute or until smooth. Add carrots and raisins; stir until well blended. Add flour mixture to egg mixture; stir about 1 minute or until smooth.

Spoon batter into prepared coffee cups. Push shredded carrots into batter to smooth tops.

Place cups on baking sheet; bake 20 minutes or until toothpick inserted into centers comes out clean.

Cool 5 minutes. Serve in cup or run knife around edges to loosen and slide out onto serving plate.

*This recipe was tested with sucralose-based sugar substitute.

Nutrition Facts Per Serving: Exchanges per serving: 3 Bread/Starch, 1 1/2 Fat, 1/2 Fruit.

VEGETABLE STIR-FRY

Recipe Yield: Servings: 8

Source: The New American Heart Association Cookbook

Book Title: The New American Heart Association Cookbook

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-stir-fry

Ingredients

1 pound fresh broccoli

1 teaspoon acceptable margarine

1 teaspoon acceptable vegetable oil

1 pound carrots, peeled and thinly sliced

12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)

2 to 3 medium green onions, thinly sliced (about 1/3 cup)

2 tablespoons dry sherry

1 tablespoon fresh lemon juice

1 tablespoon ground nutmeg

1 teaspoon dried thyme, crumbled

Pepper to taste

Directions

Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.

In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.

Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g

Diabetic Exchanges: 2 Vegetable, 1 Fat

ROASTED STUFFED PORTOBELLO MUSHROOMS WITH SPINACH-CILANTRO PESTO

Recipe Yield: Serves: 4

Source: 1,001 Delicious Recipes for People with Diabetes

Book Title: 1,001 Delicious Recipes for People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/roasted-stuffed-portobello-mushrooms-with-spinach-cilantro-pesto.

Ingredients

8 large portobello mushrooms (5-6 inches diameter)

Vegetable cooking spray

1 cup finely chopped zucchini

1 cup shredded carrots

3 green onions and tops, thinly sliced

4 tablespoons dry unseasoned breadcrumbs

Spinach-Cilantro pesto (recipe follows)

Salt and pepper, to taste

1/2 cup (2 ounces) shredded reduced-fat mozzarella cheese

Directions

Remove and chop mushroom stems. Spray large skillet with cooking spray; heat over medium heat until hot. Saute mushroom stems, zucchini, carrots, and green onions until crisp-tender, 8 to 10 minutes. Stir in breadcrumbs and pesto. Season to taste with salt and pepper. Spoon vegetable mixture onto mushrooms.

Spray aluminum-foil-lined jelly roll pan with cooking spray; arrange mushrooms on pan. Roast mushrooms at 425 degrees until mushrooms are tender, about 20 minutes, sprinkling with cheese the last 5 minutes of roasting time.

SPINACH-CILANTRO PESTO

Makes about 1/2 cup

Ingredients

1 cup loosely packed spinach leaves

1/4 cup finely chopped cilantro

3 cloves garlic

1/4 teaspoon ground cumin

1 tablespoon grated fat-free Parmesan cheese

1-2 teaspoons olive oil

1-2 teaspoons lime juice

1-2 teaspoons water

Salt and pepper, to taste

Directions

Process all ingredients, except water, salt and pepper, in a food processor or blender until smooth; add water if necessary for consistency. Season to taste with salt and pepper. Serve at room temperature.

Nutritional Information Per Serving: Calories: 185; Fat: 3.9 g; Sodium: 206 mg; Cholesterol: 7.6 mg; Protein: 16 g; Carbohydrates: 19 g

Diabetic Exchanges: 4 Vegetable, 1 Meat, 1/2 Bread/Starch

EGGPLANT AND TOMATO CASSEROLE

Recipe Yield: Serves: 8

View this online at https://diabeticgourmet.com/diabetic-recipes/eggplant-and-tomato-casserole

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

Ingredients

1 large eggplant (2 pounds), peeled, cut into 1-inch cubes

1/2 cup seasoned dry bread crumbs

1/3 cup chopped onion

3 cloves garlic

1-1/2 teaspoons dried oregano leaves, divided

1/2 teaspoon dried basil leaves

1/4 teaspoon dried thyme leaves

Salt and pepper, to taste

2 eggs

3 medium tomatoes, sliced

1/4 cup grated fat-free Parmesan cheese

Directions

Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.

Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.

Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.

Nutritional Information Per Serving: Calories: 98; Fat: 1.9 g; Sodium: 245 mg; Cholesterol: 53.3 mg; Protein: 5.1 g; Carbohydrates: 17 g

Diabetic Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat

SPICY GREENS

Serving size: 1/2 cup

Recipe Yield: Yield: 4 Servings

Source: How to Cook for People with Diabetes

Book Title: How to Cook for People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/spicy-greens

Ingredients

1 lb fresh spinach (or collard greens or kale)

1 Tbsp peanut oil

1/2 large onion, coarsely chopped

1 large tomato, chopped into small pieces

1/2 small lemon, sliced thin

Fresh ground pepper to taste

2 Tbsp curry powder, or to taste

Directions

Wash the spinach thoroughly. Cook in a saucepan over low heat about 5 minutes; do not add water. (There is usually enough water already clinging to the leaves to steam the greens.) Collard greens or kale may take 7 - 10 minutes.

Heat the oil in a skillet and sauté the onion and tomato for 4 - 5 minutes. Add the cooked greens, lemon slices, and seasonings; stir constantly for a few minutes. Serve hot.

Nutritional Information Per Serving: Calories: 68; Fat: 4 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 6 g

Diabetic Exchanges: 1 Vegetable; 1 Fat Exchange